Primary Muscle: Shoulders
Equipment: Barbell
Level: Advanced
Purpose: To target the medial head of the deltoid muscle.
Execution: From a standing position, grasp a small barbell and hold it at your side. Keeping a slight bend in your elbows, lift your arm out and up through a semicircular arc. Lift with your elbow, keeping it higher than your wrist throughout the motion. Squeeze at the peak contraction before lowering the weight slowly to the start position. Complete the set and repeat the same motion for the other arm.